Healthy Cauliflower Mac and Cheese | The Nutritionist Reviews
Monday, April 27, 2020

Healthy Cauliflower Mac and Cheese

Healthy Cauliflower Mac and Cheese is easy to make, creamy and rich with sharp cheddar cheese and is lightened up with hidden cauliflower and whole-wheat noodles that kids and adults will love!
Healthy Cauliflower Mac and Cheese
I love eating macaroni and cheese! The only thing about it is that typically, it is not very nutritious. I am all about taking a heavier comfort food recipe and making it healthier. It is definitely one of my passions. This Healthy Cauliflower Mac and Cheese uses steamed cauliflower in the sauce for a creamy, cheesy sauce that still tastes indulgent while being packed with more nutrients.

I've been making my homemade healthy mac and cheese with cauliflower for years! I typically make it with fresh cauliflower which I steam and then blend. You can still do this if you want but this time, I used frozen cauliflower which was even easier to make. I just steamed the cauliflower in the bag in the microwave as stated in the directions on the bag. It saved time, was cheaper than fresh cauliflower and is great because you can store a bag of it in the freezer for whenever a craving for healthy cauliflower macaroni and cheese hits.

bite of healthy cauliflower mac and cheese
My children do love vegetables but if your kids do not, this may be a really great option for them to eat some veggies. Carrots or butternut squash would also blend in well if you wanted to add those as well. When serving, we also often add in some other veggies like zucchini or peas.

Healthy Cauliflower Mac and Cheese Nutrition

This recipe uses whole-wheat macaroni noodles for more fiber and nutrients. I skipped the white flour and used white whole-wheat flour for a more nutritious dish. The cauliflower gives it a boost of vitamin C, vitamin K, folate and vitamin B6. Healthier cauliflower mac and cheese tastes indulgent while being quite nutritious! People are interested in staying healthy especially during these times and this healthier recipe helps to meet your nutrient needs which can help to keep your immune system strong.


bowl of healthy cauliflower mac and cheese

Healthy Cauliflower Mac and Cheese Ingredient Swaps

-If you do not have whole-wheat macaroni noodles- use any noodles you have.
-If you do not have sharp cheddar cheese- use any kind of cheese you have.
-If you do not have 2% milk, any dairy milk will do.
-You can swap frozen cauliflower for fresh.

pot of healthy cauliflower mac and cheese In this recipe, I used my favorite brand of milk from Prairie Farms. We love Prairie Farms products because they are locally made and always taste great. We love their ice cream, yogurt, cottage cheese, different flavors of milk and more. So many amazing options.

pouring milk into a measuring cup Milk and other dairy products are rich in vitamin D which can help to keep your immune system healthy. I know that my family is personally focusing on nutrient rich foods, exercise and taking our vitamins to help keep our immune systems healthy. Vitamin D is very important for immune system health. It helps to activate your immune system by having anti-inflammatory and immunoregulatory properties. Without enough vitamin D, your immune system response may be compromised. I like making sure that I am getting at least a couple of sources of dairy per day including Greek yogurt, milk, cheese, cottage cheese, etc.

Healthy Cauliflower Macaroni and Cheese
What I also love about Prairie Farms is that they work closely with their dairy farmers who are out there providing the milk that we need to make dairy products. They are some of our essential workers that we are so thankful for. Without dairy farmers working, we quickly would not have access to milk and other dairy products that we love. So thank you dairy farmers!

Healthy Cauliflower Mac and Cheese

Healthier Cauliflower Mac and Cheese
Yield: serves 6 

Healthy Cauliflower Mac and Cheese

Healthy Cauliflower Mac and Cheese is easy to make, creamy and rich with sharp cheddar cheese and is lightened up with hidden cauliflower and whole-wheat noodles that kids and adults will love!
Prep Time:  10 minutes Cook time: 20 minutes Total time: 30 mins

INGREDIENTS

  • 16 ounce box of whole-wheat macaroni

  • Healthy Cauliflower Cheese Sauce
  • 12 ounce bag of frozen cauliflower (or 2 1/2 cups fresh)
  • 2 cups Prairie Farms 2% milk, divided in 2
  • 1/4 cup Prairie Farms butter
  • 1/4 cup white whole-wheat flour
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon black pepper
  • 1 1/4 cups shredded sharp cheddar cheese

  • Topping
  • 1/2 cup shredded cheddar cheese

INSTRUCTIONS

  1. Steam cauliflower until very soft- this can be done in the microwave or on the stove.  Blend cauliflower with 1 cup of milk until smooth.
  2. Meanwhile, boil a pot of water and cook noodles according to instructions.
  3. On medium heat, melt butter until liquid. Add flour and cook for about 2 minutes while whisking continuously. Add the cauliflower sauce mixture and the rest of the milk and continue to cook on medium-low heat until thickened- about 5 minutes.
  4. Remove from heat and add cheese, garlic, onion and black pepper and stir until melted.
  5. Pour cheese sauce over noodles and mix well.
  6. Transfer to a baking dish and top with additional cheese and broil for about 3-5 minutes until cheese is melted.
Enjoy!


Check out other pasta and comfort food recipes:

Tomato, Zucchini and Corn Pasta Salad
White Cheddar Macaroni and Cheese
Bruschetta Chicken Orzo Salad
Healthier Sausage Red Beans and Rice

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Healthy Cauliflower Mac and Cheese recipe
This post is sponsored by Prairie Farms, a brand that my family loves.

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